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Sunday, January 23, 2011

Run to Lose and to Rid the Blues!

In June of 09, I weighed 215 lbs and had high cholesterol, elevated blood pressure, and didn't feel good about appearance, so I decided to try to do something about it. I thought I was already running about 4 miles a day, but boy was I wrong. I was eating whatever I wanted and I had a 38 to 40 inch waist. Those damn chips! I knew I had to change my habits or else! I heard through a friend about the NIKE+ product Nike + iPod Sport Kit - White, ONE SIZE that would enable you to track your training, so I decided to give that a shot along with a significantly different diet. The first time I used NIKE+, I started with my standard run only to find out I was running about 2.5 miles and at over 9 minutes a mile. This was the start of a significant change in my life...
On July 2nd, I started a training and diet program. My goal for training was to increase my runs to 5 miles and not worry about anything except getting through it. It took about 6 months to get my runs up to 5 miles. I usually ran 5 days a week, but at some points would go 10 days in a row. My times were coming down to around 8:30 minute mile and my weight came down to about 195. I would log my miles diligently with NIKE+ and enter an occasional challenge here and there for motivational purposes. Tiger Woods Microsoft Xbox 360 Tiger Woods PGA Tour 12 The Masters - PGATOUR12 would whisper in my ear...Congratulations, this is your furthest run yet! During this time, my dieting became pretty strict. I didn't count calories, but just tried to eat right. Typically, I ate fruits, cheerios, and yogurt for breakfast; salads, soups, and flat bread turkey sandwich for lunch; and soups, salad with chicken, and whole wheat anything for dinner. I only drank water, milk, and coffee on a regular basis. I also only drank light beer or red wine for dinner. If I ate poorly the night before, I would train extra hard the next day to balance it out.
During the spring of 2010, I entered a few races and increased my mileage per week and maintained my diet. I also entered the NIKE+ Human Race and my first half marathon for motivation purposes. During the spring, my weight came down to around 180, my waist size came down to 32 and I was feeling pretty good about myself. I dropped my times down to around a 8:10 minute mile. At that point, my NIKE+ system start to intermittently have problems (including Tiger ;), so I decided to give a Garmin GPS GARMIN Forerunner 210 GPS Enabled Watch with Heart Rate Monitor Bundle Pack, Black - Non watch a try. Garmin actually maps your route and provides you details on mile splits and elevation. This proved to be just what the doctor ordered.
In June 2010, I registered for my first 20 miler to be run in late September, so I started training relatively hard. At this point, I did back off my diet by adding the occasional pizza, steak, burger, and, YES, THOSE DAMN CHIPS to add the extra fuel necessary to compensate for the extra miles. During this period, I would alternate runs every other week. The first week, I would run one 10 miler, four 5+ milers, and one 13+ miler. The second week, I would run one 10 miler, and five 5+ milers. During the period, my weight stayed about 180-183 and one month before the race, I got a pretty bad sinus infection and couldn't maintain my program. I managed to get in four to five days of work, but at much lower mileage. The last three weeks before the race, I tried to ratchet up my program and at the end of September, I successfully ran my first 20 miler at an average pace of 7:50 minutes a mile. This was a great spirit lifter, but also I wasn't prepared for the after effects or the toll it would take on my body. I started running two days after the race, but with much wear and tear. I didn't know that you should back off for about a week or two before getting back into the mix.
Since October, I've been running six days a week averaging just over 30 miles a week with times consistently at or below an 8 minute mile. I have kept a fairly consistent diet, but have not been as strict (CHIPS). My weight fluctuates from 182 to 185 and I am somewhere around between a 32-34 inch waist. Now I'm ready for the next stage and have decided to sign up for a 10 miler in April to get it going. My goal for 2011 is to improve my time, lose a few more pounds, and to start dieting and training for my first Marathon in October 2011! MCM or Bust!

32 comments:

Hi, I am curious to know your age. I am a 46 year-old female and I've been running, off and on, for about 2 years now. I'm currently running about 10 - 11 miles per week, but would like to increase to 15 - 20 miles per week. I've been told that I have to factor in my age to make sure i don't injure myself, thus the question of your age. I weigh 142 lbs, and at 5'3" inches that is considered overweight (according to BMI chart), thus I would like to lose at least 15 lbs for a healthier body. I enjoyed reading your blog!

You definitely should work your way up slowly and follow your professionals advice. Once you do, keep it up, but remember to take breaks. I'm 44 and worked my way up from 15-20 miles a week to about 30-35 miles a week currently. When training for long races, I tend to go up a bit more, but it is taxing on your body, so take those needed breaks.

Congratulations! Your story sounds similar to mine. I finally lost that 10lbs because of running. Then winter came, I ran on a treadmill injured my foot & gained the weight back in 4 months (errr). Then my foot finally felt better, I hired a personal trainer at the gym & began running outside again. It felt AWESOME, there is nothing like running outside! Spring is finally here. I ran 7 miles the other day. Now I have sesamoiditis (the bone at the base of big toe). Really sucks!! There is nothing I want to do but run. What running shoe do you wear?

Your story is similar to mine, gradually building up miles, losing weight, starting with a NIKE +, moving on to a Garmin, even our ages- only difference is, I'm a girl! Thanks for sharing your story (found the link on Runner's World forum) Super good luck to you on your Marathon (you will LOVE the experience, and just might become addicted for life)! I've run 11 to date, and run my first Boston next month!!!-Kendra

I am a 190lbs 5.3 (approaching 40 in a few months) woman and I have a desperate need to lose at least 40 lbs. I have high blood pressure and I just don't know why my weight is stuck between 180 and 196...It goes up and down but never below it ...I am sick of it and don't know if running at this weight would be bad for my knees? Any advise is greatly appreciated.

First of all, don't get frustrated. Weight fluxuates and is hard to keep off. I would start by going to the doctor and getting on a running program that the doctor thinks is healthy, especially when you have h-bpressure. You could start with walking a distance that gets you tired (but wear good shoes and knee supports), then increase the distance and speed over time. Don't just think about running, because its not the cure all--a healthy diet is essential. You don't have to be strict, just somewhat consistant in what you eat. Lots of veggies and fruits (bright colors). No soda or heavy beers. Low sodium, carbs, and sugars. I tend to eat whole wheat everything (flat bread, pasta, subway subs, cerials, fruit bars), lots of soups and salads (with proteins) and turkey sandwiches. Good look. I'm sure you will do well and once you start, the weight will shed! Give it two months being consistent and you will see a difference. Also, log your miles with dailymile.com or just a pad and paper on the fridge. Find something that motivates you, but consistancy is the best remedy.

Great story. I stated running two years ago and went from 255 to 200. I'm 5'9 and 33 years old. Still have another 15 to 20 pounds. Been averaging 830 on my noon time runs. Running is a great way to lose weigh and to socialize with friends. Best wishes

Thank you so much for the advice, I have started the walking since past two days! You are right about the consistency part ...I am a mother and at the drop of a hat, I change or fore go my exercise plans for the family thinking they need me first. I will have to get some knee supports as you said. For now, I will try to at least be consistent with 3/4 days a week exercise .... I am going to try to work on this ..will keep you posted about my journey....regards..

Great blog. I also switched from Nike+ to Garmin and completely agree that having that extra information such as routes, heart rate, lap times etc. is very motivational. I live in Europe and travel a lot so it is fun to see where I have been and where I ran. The only thing missing with the Garmin is the community stuff that Nike does well. With this it would be perfect as you can see that there are many people running at the same level as you.

The Tiger Woods ref is the voice that comes on your NIKE Plus device when you do something special like beat your fastest time, etc... This voice came on the same time he and my device had issues. Just thought it was ironic.

Hey there, I am so looking forward to see your progress ... I just started a full marathon training (after finishing four half marathons over last 2 years). I hope I can manage to do the NYC on Nov, 6. Good luck! http://www.barborkas.cz/OnTheRun/ ... btw, I still stick with Nike+, the new iPhone 4 has the GPS app and I am looking forward to order the new NIKE+ GPS watch!

HI I'm what you can call a beginner. Really started running after I decided to join the US Coast Guard at a late time (I'm 34). I think I'm love with the sport. The time alone with myself....challenging myself...its great!

Great Blog...

I'm trying to improve my speed/mile but I have days that I feel I can run non stop..but other days I'm tired just after 2 or 3 miles. Is that normal?

Joe - It sounds like the main problem is recovery. There are several things you can do. Fueling properly. Its best that you eat within 15 minutes after run. This helps with recovery speed. Take a break once or twice a week. This will also help. Make sure you stay hydrated as well. Hope this helps!

Great Blog! I am trying to lose weight too, I ran two half marathons last year, but did not lose any weight:( my only problem is food, I love to eat ice cream and sweets. My food portions are huge, I think I am addicted to food, any suggestions on how I can get in control of my food addiction.

Great blog and congrats!!! I've been running for the past nine months. I've run several 5K, 8K, 10K races. I've even run a 10 mile race and registered for my first marathon... The Chicago Marathon... This October. I was told by a family member that I should start taking energy supplements during my long runs. Do you have any recomendations?

Congrats to you too. Keep it going! My first marathon will also be in October...MCM. Looking forward to it, but the training is intense. I am in the same boat when it comes to fueling/hydrating yourself during long runs. I am also trying to figure out what is the best regimen. My long run is currently 13.5m. This weekend I anticipate a 14 + so need to figure out what is the best best. I've been told by experienced runner to get some goo, take them every 5 to 10 miles to help avoid cramps (at start as well). My recommendation is to go to a running store and talk to the staff!

Very inspiring posting and its just about how I started my journey, except I was more ambiteous. In Nov. 2010 a coworker ran the NYC marathon. Not to be out-done, I registered with the ING website, and about 4 months later in April I was chosen in the lottery for the NYC marathon for Nov 6, 2011. Ya, that was awe / jaw dropping moment. I've had a strict diet (to some extent) since early this year, but had to switch on the carbs for fuel (which I have to admit, I hate). however, I've had 16x5Ks (buffalorunners.com) to date, consistantly moving my time closer to sub-30m runs and started doing the Fleet Feet (fleetfeet.com) Marathon training program w/ long runs with them on Saturdays. So, I'm up to about 19-21 miles a week with cardio-off days and I fully expect to meet my goal of the Nov goal. I'm at about 200 (from 207?) and feeling the looseness in my pants / shorts for sure. I'm happy, feel great, and my blood pressure and cardio are sick ... meaning awesome! Lofty goals motivate me ... so bit off the biggest one I could see. Maybe a dual-athlon or ultra-mile next year if I can get there! Cheers!

I have a question you might shed light on for me. I think I know but not sure as I ask around and get two different response. For a 49 yr women who has been running for 3 years and ran 5K, 10K and 1/2 marathon unable to lose the last 10 to 20 lbs!. I've intensified my 6 day workouts that consist of cardio, weight lifting, pilates, spin and zumba classes. I switch my workouts each week so my body doesn't get use to it. I run my long runs on Sat and Sun is my day off from workouts. I believe my eating is the problem. I have a protien shake after every workout. Snack on a hard boiled egg, apple, or 15 grapes, protien bar. Lunch: tuna sandwich on wheat bread, chicken breast, chilli soup. Afternoon snack: sm fruit, almonds, yogurt w/few fruits. Dinner: protien shake and any vegetable. I a gallon of water a day. I don't eat process food or fast food. So am I either eating too little for the amount of workout I do, or am I eating too much in calories. I am 5'1 and need to watch my weight or I'll look like a tree stump. Short and stumpy. IF there is any suggestions or solution I can try I'm all for it....Help! Laniaae@yahoo.com

Lani, Before doing anything you should seek out a good nutritionist or general practitioner. You seem very disciplined in your diet and exercise, so this is very puzzling. Here is what works for me. Try eating small portions every 5 hours and never eat 2 hours before bedtime. Also eat within 15 minutes after your run! Do you drink diet soda? Diet soda can lead to weight gain also. It could be genetics and that it may take a bit longer to shed those extra pounds. Try keeping a journal. Track caloric intake and loss from exercise. There are some pretty good apps out there for this. Good Luck and make sure you see an expert!

Thank you MJRunner. I appreciate the feed back. Yes, I know it's the nutrition that I need to get right. I believe I'm not eating enough to fuel my energy level after eating my meal. I tend to get headaches when I don't have enough to eat. Thats when I nibble either on sweets or something quick to get rid of the headache and it does.Thank you again.Lani

Thank you all... very inspiring.... I am just a beginner.. well after being on bed rest with two high risk pregnancies.. I am finally able to run again... Problem is, how do I condition myself. I have motivation and for the last 2 weeks i began by walking briskly for 2 miles now incorporating a run for 5 minutes then a walk.. Trying to get to where I can run without walking... Any advice will be appreciated..:-)

If you have the will to get out there and get moving then you can run again. Start slow and build up your miles. Increase walking speed, then combine with running for short distances. Keep building up your mileage over time and before you know it you will be at the distance that is right for you. Make sure you are also dieting right and discuss the strategy with your doctor before doing anything. Good luck.